Eating can feel like a chore when stress takes over or your appetite wanes. But even when you’re not in the mood to eat, your body still needs fuel to function.
The key is having quick, easy-to-make options that don’t overwhelm you. Here are 15 practical foods that are simple to prepare, nutrient-packed, and perfect for tough days.
Hard-Boiled Eggs
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Hard-boiled eggs are a lifesaver for those “I don’t feel like eating” days. You can snack on one as-is, slice it over toast, or make a quick egg salad. They’re high in protein and healthy fats, keeping you full without requiring a big meal. Batch-boil a few at the start of the week, and you’ll have an effortless snack or meal base ready.
Smoothies
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Sometimes, drinking your nutrients is easier than eating them, and smoothies are perfect for that. Blend up a mix of fruits, yogurt, nut butter, or protein powder for a calorie- and vitamin-packed drink. You can keep it simple with frozen fruit and milk or jazz it up with extras like chia seeds or spinach. Plus, the cold, creamy texture is comforting and easy to digest.
Soup
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A warm bowl of soup can be incredibly soothing when you’re stressed. Start with pre-made bone broth, then add frozen veggies, noodles, and a quick protein like shredded rotisserie chicken. You’ll have a hearty, nourishing meal with less than 10 minutes of active prep time. Sip on just the broth for ultra-quick comfort—it’s nutritious and warming.
Hummus Plate
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A hummus plate feels more like grazing than eating, making it ideal when you’re low on appetite. For a no-cook option, pair store-bought hummus with sliced cucumber, baby carrots, and pita bread. The mix of crunchy veggies and creamy hummus makes it satisfying without being too heavy. It’s also easy to pack up for later if you only manage a few bites.
Apple Slices and Nut Butter
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This classic combo is as simple as it gets but still checks all the boxes. Slice up an apple and pair it with a tablespoon or two of peanut or almond butter for a mix of fiber, healthy fats, and natural sweetness. Grab pre-sliced apples from the store if slicing feels like too much effort. It’s a low-commitment snack that feels more like a treat than a task.
Scrambled Eggs and Spinach
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Scrambled eggs are quick, comforting, and versatile. Toss in a handful of fresh or frozen spinach while cooking for an easy boost of nutrients. If you’re in a hurry, you can whip this up in five minutes and eat it straight out of the pan. It’s high in protein and iron, helping to keep your energy up even on hard days.
Cereal With Soy Milk
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When eating feels like a challenge, cereal with soy milk can be a lifesaver. Choose a high-protein cereal and pair it with soy milk for an extra protein boost. The crunchiness of cereal is satisfying, and the simplicity means no cooking or effort is required. It’s a quick, reliable snack that works for breakfast, lunch, or even in the middle of the night.
Microwave Oatmeal
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Microwave oatmeal is warm, filling, and endlessly customizable. Use plain oats and add toppings like honey, cinnamon, nuts, or fruit for extra flavor and nutrients. It’s quick—just a few minutes in the microwave—and easy to eat even when your appetite is low. Oats are fiber-rich and help stabilize blood sugar, especially during stressful times.
Avocado Toast
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Avocado toast is trendy because it’s simple, healthy, and satisfying. Mash half an avocado onto a piece of toasted bread and sprinkle with salt, pepper, or a squeeze of lemon. Add toppings like a fried egg or sliced tomato if you’re feeling up to it. It’s rich in healthy fats and easy to prepare.
Beans and Microwave Rice
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Beans and rice are a classic duo; the microwave makes them even simpler. Use a pouch of microwaveable rice and pair it with canned beans (just rinse them first). Add a dash of salt, pepper, or hot sauce to taste. It’s filling, budget-friendly, and provides a good mix of carbs, protein, and fiber.
Tortilla Chips With Microwavable Cheese
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Sometimes, you just need something comforting and cheesy. Spread tortilla chips on a plate, sprinkle shredded cheese, and microwave for 30 seconds. You can stop there or add toppings like salsa or beans for a more complete snack. This easy “nacho” dish is a low-effort way to get some calories when you’re not hungry.
Bagels
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Bagels are versatile, portable, and satisfying. Top one with cream cheese, peanut butter, or even butter for a quick bite. Add sliced turkey or a fried egg if you’re up for a bit more protein. Their chewy texture makes them feel more substantial without being overwhelming.
Ramen Noodles
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Ramen noodles are quick and comforting but can be heavy on sodium. Add frozen veggies, a cracked egg, or leftover chicken to the broth to make them a little healthier. They’re warm and filling, making them great for stressful days. Even plain noodles with broth can do the trick if you’re really short on time.
Steamed White Rice
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Steamed white rice is simple and gentle on the stomach, making it a perfect base for stress-eating days. For convenience, use a rice cooker or microwaveable rice. Pair it with a splash of soy sauce, a fried egg, or canned tuna for a quick meal. Even plain rice can provide the carbs and energy you need to get through the day.
Macaroni and Cheese
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Macaroni and cheese is the ultimate comfort food, especially when you’re feeling overwhelmed. Use a boxed mix for a quick fix, or keep frozen single-serve portions on hand for even less effort. Add a handful of frozen veggies or a sprinkle of breadcrumbs to make it even better. It’s warm and creamy and feels like a hug in a bowl.
12 Foods To NEVER Eat After They Expire (Throw Them Away Immediately)
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The “Sell by” date on food packaging tells how long the food can stay on shelves, but it doesn’t necessarily mean that’s when it expires. On the other hand, the “Best by” or “Use by” date is something to really pay attention to.
Some foods can be fine well past that date, but others don’t, and consuming them can lead to food poisoning, a trip to the hospital, or worse. Following are some foods you should never consume after they expire.
12 Foods To NEVER Eat After They Expire (Throw Them Away Immediately)
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